Warm-up:

Individual….

400m Jog
Foam roll legs

Group…

Coaches Choice…

Fitness:

Teams of 3:
7 Minute AMRAP:
125/85 Calorie Row
Max Alternating DB Snatch

Rest 3 Minutes

6 Mininute AMRAP:
105/65 Calorie Bike
Max Hang DB Squat Cleans

Rest 3 Minutes

5 Minute AMRAP:
70/40 Calorie Bike
Max DB Thrusters

 

Performance:

Teams of 3:
7 Minute AMRAP:
130/95 Calorie Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
100/70 Calorie Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
75/50 Calorie Bike
Max Thrusters (135/95)

Mobility:

Mash Quads and Lats
Banded Shoulders
LAX to feet

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020